Broccoli And Three-cheese Casserole Recipe

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Broccoli And Three-cheese Casserole
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Ingredients:

Directions:

  1. Preheat oven to 400°.
  2. Combine the rice, 1/4 cup Parmesan cheese, 1/4 teaspoon salt, fines herbes, and egg whites. Press mixture into an 11 x 7-inch baking dish coated with cooking spray. Sprinkle fontina evenly over rice mixture. Set aside.
  3. Cook broccoli in boiling water for 4 minutes or until tender; drain well.
  4. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add onion; cook 4 minutes or until tender, stirring occasionally. Stir in broccoli. Spoon broccoli mixture evenly over rice mixture. Top with shredded cheddar cheese.
  5. Combine egg substitute, milk, remaining 1/2 teaspoon salt, and pepper in a small bowl; stir well with a whisk. Pour egg mixture over broccoli mixture.
  6. Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 1/4 cups. Combine breadcrumbs and the remaining 2 tablespoons Parmesan cheese. Sprinkle breadcrumb mixture evenly over broccoli. Bake at 400° for 23 minutes or until set.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 409.35 Kcal (1714 kJ)
Calories from fat 112.01 Kcal
% Daily Value*
Total Fat 12.45g 19%
Cholesterol 192.71mg 64%
Sodium 1121.39mg 47%
Potassium 711.23mg 15%
Total Carbs 37.55g 13%
Sugars 12.09g 48%
Dietary Fiber 4.45g 18%
Protein 36.05g 72%
Vitamin C 92.3mg 154%
Iron 3.2mg 18%
Calcium 608.6mg 61%
Amount Per 100 g
Calories 137.06 Kcal (574 kJ)
Calories from fat 37.5 Kcal
% Daily Value*
Total Fat 4.17g 19%
Cholesterol 64.53mg 64%
Sodium 375.47mg 47%
Potassium 238.14mg 15%
Total Carbs 12.57g 13%
Sugars 4.05g 48%
Dietary Fiber 1.49g 18%
Protein 12.07g 72%
Vitamin C 30.9mg 154%
Iron 1.1mg 18%
Calcium 203.8mg 61%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.4
    Points
  • 10
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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